Monday the 17th to Friday the 21st of July

Monday 5 rounds 10 back squats 60/40 (from the rack) 15 russian kettlebell swings 32/20kg 20 situps   Tuesday 5 rounds – 3 minutes per round – 1 minute break between rounds 4 pushpress 45/30kg 8 box jumps 12 lunges [...]

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Monday the 3rd to Friday the 7th of July

Hey guys hope everyone is having a good weekend. Next weekend we will be running the Irish Fitness Championships at the Waterford Sports Center (watetford football ground) We have several athletes competing this year so try your best to make [...]

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Friday the 30th of June

Teams of 2: AMRAP 30 MINUTES 5 Pushpress 45/30kg 10 Wallballs 9/6kg 20 Double unders 10 + 20 + 40 15 + 30 + 60 20 + 40 + 80 And so on until the time is up. Every 5 [...]

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Thursday the 29th of June

60 seconds on 30 seconds off by 16 1. Toes to bar 2. Row for cals 3. Dumbbell snatch 22/15kg 4. Burpees

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Wednesday the 28th of June

1. Deadlift – emom by 10 – 3 reps Increase weight every 2 minutes 2. 21/15/9/15/21 Kettlebell swings 24/16kg Box jumps 24/18″  

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Tuesday the 27th of June

4 4 minute rounds with 2 minutes break between rounds 200 meter run + 10 bar facing burpees + max thrusters 35/25kg  

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Monday the 26th of June

“The Chief” 5 rounds – 3 minutes per round – 1 minute break between rounds 3 power cleans 60/40kg 6 pushups 9 squats 2. 500 meter max effort row

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Monday the 19th to Friday the 23rd of June

Monday 1. Deadlift – emom by 10 – 3 reps Increase weight every 2 minutes 2. Amrap 12 minutes 12 burpees 12 front rack lunges 35/50kg 12 situps Tuesday 45 seconds on 15 seconds off for 20 minutes 1. Bench [...]

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Monday the 12th to Friday the 16th of June

Monday 1. Back squat – 15 minutes to work up to a 1 rep max 2. Amrap 7 minutes 7 kettlebell thrusters 16/12kg 7 box jump overs 24/18″ Rest 3 minutes 1.1k run Tuesday 60 seconds on 15 seconds off [...]

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Tuesday the 6th to Friday the 9th of June

Tuesday 90 seconds on 30 seconds off for 4 rounds 1. Wallballs 2. Indoor sled pulls 30/20kg 3. Kettlebell swings 24/16kg Wednesday 1. Back squat 4 by 7 – add weight from last week (testing 1 rep max next week) [...]

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